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12 Nutrition Myths to Debunk for Better Health

By Ethan Boldt

August 26, 2024

Most of us seek to be healthier, get fitter, gain some lean muscle, maybe even lose some weight or manage a healthy weight. And we know that good nutrition is critical to reaching those goals.

Good nutrition requires an understanding of healthy eating rules, yes, but also being warned about nutrition myths that may be new or have been around for a while.

Here we debunk some of the most prominent nutrition myths and provide suggestions for the right way to go … and what to eat.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

1. Myth: Eating fats will make you gain weight

Fats, particularly saturated fats, were considered an enemy by the nutrition establishment for a while. Remember the fat-free phase? That was directly caused by the insistence that all fat was bad for you. (Turns out that high-carb, ultra-processed foods, often packed with sugar, were the true nutritional baddies.)

Reality:

Not only can these healthy fats fit into a well-balanced diet, but they’re also linked to a long list of health benefits, including supporting heart health, promoting healthy cholesterol levels, boosting energy levels and making you feel full.

On the other hand, a diet lacking in healthy fats can lead to occasional brain fog, dry skin, increased hunger and low energy levels.

Tip:

Include a variety of heart-healthy fats, such as extra-virgin olive oil, grass-fed butter and dark chocolate as well as the performance fat coconut oil, in your diet. Enjoy these foods in moderation, along with a range of fruits, veggies, protein foods and whole grains.

2. Myth: Protein powders are only good for muscle gains

Many women and men think that protein powder is mostly for individuals who want to pack on muscle. While bodybuilders do typically rely on protein powders to help build muscle tissue as well as promote normal muscle repair, protein powders are good for much more than that.

Reality:

Women and men can use protein powders for supporting joint health, reducing hunger pangs, thermogenesis (fat burning), and even for healthy skin, hair and nails. Collagen protein powder, for instance, is commonly used to support skin, joint, hair and nail health. Whey protein has been shown to benefit female body composition, in particular lean muscle.

Tip:

If you’re working towards losing a little weight or maintaining a healthy weight, it can be a good idea to focus on having a substantial amount of protein, as protein has been shown to be satiating and to help with appetite control.

Having about 0.75 grams of protein a day per pound of body weight can help to replace some of the extra carbohydrates and sugar in your diet, by contributing to you feeling fuller overall.

3. Myth: Breakfast is the most important meal

Are you forcing yourself to eat breakfast because you’ve been told that it’s the most important meal of the day?

Reality:

A big breakfast may work for some people, like those who wake up hungry (and who perhaps have early dinners) or those who exercise in the morning and need to refuel their bodies.

But research shows that folks who intermittently fast or wake up without hunger can do just fine with a later or lighter breakfast and still maintain a healthy weight.

Tip:

Rather than get bogged down by what meal is most important, make sure you eat the right foods for your first meal to set the standard for the day and help energize your body.

4. Myth: Carbs should be avoided

When many folks look for ways to lose some weight and eat more healthfully, cutting the carbs is often at the top of the list.

Reality:

While carbohydrates may be limited on certain healthy eating plans — such as low-carb or ketogenic diets — eliminating them altogether isn’t wise.

Many nutrient-dense carbs are part of a healthy diet. Fruits and vegetables, for example, are loaded with fiber, antioxidants, vitamins and minerals, all of which play an integral role in overall health. Nuts, seeds, legumes and whole grains also contain carbs, but they also contain valuable micronutrients as well.

Tip:

Instead of cutting all carbs out of your diet, cut out the processed or ultra-processed foods that are loaded with nutritionally bankrupt carbs. Go with nutritious, fiber-rich foods like nuts, seeds, fruits, veggies, whole grains and legumes.

5. Myth: Your macros matter more than the quality of your food

Tracking your macronutrients — carbs, fat and protein — is very trendy and effective for some people who wish to lose a little weight, gain muscle, etc.

Reality:

But while macros are important — such as making sure at least 20 percent of your diet is made up of protein — macro tracking can get carried away when that’s all that taken into account.

Tip:

Instead of getting obsessed with counting your macros, concentrate on consuming whole foods and avoiding processed foods, including so-called healthy processed foods..

6. Myth: Going gluten-free will make you healthier

Gluten-free diets remain very popular, and many advocates believe it’s a healthier way to eat.

Reality:

If you’re gluten-sensitive or have celiac disease, then by all means you should avoid gluten. But if that’s not you, then avoiding gluten is neither necessary nor that productive. Gluten is a protein present in whole grains like wheat, barley and rye — all of these provide nutrients like fiber that you require.

Tip:

If your healthcare professional suggests you avoid a food group like gluten, then do it. But if you don’t have any sensitivity to gluten, then simply choose the best version of gluten-containing foods, such as Ezekiel bread, sourdough and whole wheat pasta.

7. Myth: If you want to lose some weight, then you can’t have your favorite foods

We all have our favorite foods, and many of us think that if weight loss is a goal, then we can’t eat them.

Reality:

While some deprivation may be part of most weight loss plans, suddenly removing all of your favorite foods not only isn’t necessary but can be counterproductive and derail your plan.

Tip:

If some of your faves are high calorie, simply have half or a quarter of what you normally have. Also consider making lower-calorie, healthier versions of your favorite foods.

8. Myth: “Calories in, calories out” is the only key for weight loss

For losing, gaining or staying at the same weight, it’s all about how many calories you eat and how many you burn, right?

Reality:

While there certainly is some validity to this weight management factor, the quality of the food matters for short-term gains or losses … and most important, in the long term.

Tip:

If you’re eating mostly refined foods like chips, cereals, crackers, protein bars, baked goods and soft drinks, then you’re not getting nutrients that help you feel full. In addition, you’re possibly endangering your health. Instead, opt for quality foods and ingredients, including cooking more whole foods at your home.

9. Myth: Eating healthy costs too much

You want to eat better but the organic, wild-caught, free-range, etc. foods just cost too much.

Reality:

Eating healthy on a budget is possible, though, yes, in some areas of the world it can be more challenging. Certain markets run periodic sales; farmers’ markets often have less expensive foods when they’re in abundance; and you may need to restrict other food spending (such as restaurants) to stockpile more healthy food for your fridge and pantry.

Tip:

Make sure you shop seasonally, as seasonal fruits and veggies are always cheaper. Stock up on staples, such as frozen wild-caught cod or brown rice, when they’re on sale. Frozen varieties of meats, vegetables and fruits can sometimes be less expensive.

10. Myth: It’s critical to cut down on your salt intake

A common recommendation among healthcare professionals, especially when it comes to the topic of blood pressure, is to cut down on sodium intake.

Reality:

Even though many people get too much of it, sodium is an important electrolyte mineral that is involved in normal muscle contraction and the regulation of already healthy, normal blood pressure, blood volume and nerve function.

Tip:

In the U.S, “normal sodium levels” that can be supportive of general health, including heart health and normal blood pressure levels, are between 1,500 and 2,300 mg/day. Of course, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

When you choose a salt, go with a sea salt that has experienced very little processing. Then you have a salt that contains health-promoting trace minerals. Check out Ancient Nutrition’s Multi Collagen Advanced Hydrate Powder (lemon lime or mixed berry flavor) supplement that helps you achieve rapid hydration for your skin and body — it features a hydration superfood blend that includes Spanish red cave salt.

11. Myth: All meat, especially red meat, Is bad for you

Too much meat is asking for negative health impacts, say some people.

Reality:

While processed meats like bacon and sausage may cause some poor health among some people, such as for the heart, that’s not typically the case of properly raised animal meat.

Grass-fed beef is rich in iron, vitamin B12, iron, zinc and selenium. Free-range chicken provides protein, B vitamins, phosphorus and selenium.

Tip:

Selecting grass-fed, pasture-raised and organic varieties can also ensure you’re getting the best quality meat as well as more nutrients. Avoid conventionally raised meat, often pumped full of antibiotics, whenever possible.

12: Myth: All fish is good for you

Fish, no matter where it comes from, is healthy, right?

Reality:

Not exactly. Omega-3s from fish are important for your health, but how fish is sourced must be considered. Farm-raised fish often contains higher levels of antibiotics and pesticides while being lower in healthy nutrients.

Tip:

Buy only sustainable, wild-caught fish that is high in omega-3s and good for the environment.